Managing anxiety in uncertain times: Practical steps

Uncertainty has a way of infiltrating our daily lives, especially when news updates and social media are just a tap away.

I found myself caught in this cycle - waking up and immediately reaching for my phone, only to feel overwhelmed before the day had even begun. Even as a counselling professional, changing this habit was harder than I anticipated, and many of my clients shared this struggle.

Recognising the emotions behind our actions

A turning point for me was realising that before I reached for my phone, there was often an unacknowledged emotion driving that action. Was I feeling anxious about the day ahead? Seeking connection? By pausing to identify these feelings, I began to understand that scrolling wasn’t truly addressing my needs.

Strategies for managing anxiety and overstimulation

1. Start your day mindfully

How you begin your morning can set the tone for the rest of the day. Instead of immediately reaching for your phone, give yourself 30 minutes to notice how you feel and to become aware of your surroundings.

This might mean waking up an extra bit earlier to get some space to yourself. Take this time to observe your emotions. Check in with yourself. Are you feeling rested, anxious, or something else?

2. Pause and reflect before engaging with technology

Before picking up your phone, ask yourself:

• Will this really benefit me right now?
• Why am I doing this?

Sometimes just a brief pause can help you make more conscious choices and space to recognise your true needs.

3. Treat yourself with compassion

I started to consider how I would treat a child or a friend in my situation. Would I let an eight-year-old start their day by scrolling through a phone or watching intense shows before bed? Probably not. If we wouldn’t encourage these habits in children, why do we accept them for ourselves? Treating ourselves with the same care and kindness we would offer someone else.

4. Establish new, supportive habits

Replacing screen time with calming activities made a significant difference for me and my clients. Some alternatives include:

• Reading a book or audiobook: Engages the mind in a restful way.
• Listening to music: Soothes and improves mood. Bilateral music works very well for my clients helping calm their anxiety. Make yourself some fun playlists for different moods.
• Connecting with others: Reach out to a friend or family member for a meaningful conversation.
• Go outside: Even if it’s just opening your door or going a small walk. This is great for helping your body feel present and less anxious.

Understanding the challenge of change

Cultivating new habits isn’t easy. Try to be kind to yourself, just as you would to a friend. Change is hard, but just one step at a time can lead to big improvements. By treating ourselves with compassion, we make the transition smoother and more manageable.

The role of counselling

Many of us struggle with self-regulation because we didn’t receive the emotional support we needed as children. Counselling can provide a safe space to explore these patterns and develop healthier coping mechanisms. Understanding the roots of our anxiety helps us make lasting changes.

Finding calm in a world filled with uncertainty and overstimulation is an ongoing journey. By starting your day differently, pausing to recognise your emotions, treating yourself with kindness, and intentionally creating supportive habits, you can better manage anxiety. Remember, it’s OK to seek help along the way. Small steps and changes can lead to significant improvements in how you feel.